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Post by bbbearsmom on Aug 1, 2020 0:14:29 GMT
Saturday, 08/01
Day 32 Prepare for Travel
Before leaving on a trip Beck suggests you make a travel plan. You are to decide how closely you’ll follow your diet plan, what exceptions you will make to your diet plan, and how much weight if any you’ll allow yourself to gain. She says there are no right or wrong answers, these are individual choices.
She suggests three different strategies you might try:
Allow yourself a set amount of extra food/drink every day.
Follow your usual plan and have a few minor splurges.
Follow your diet every day except have a splurge on the last day.
To figure out your strategy think about what food/drink you would like to add to your vacation experience. Plan for what would make the vacation/trip special. Part of the strategy could also be to have plans for exercise and general activity.
Beck wants you to make note of you plan before you go and to read your plan every day before your trip and every day while on your trip.
These are more of her suggestions: exercise more, eat brunch instead of breakfast and lunch, carry food with you, use what you’ve learned from Beck such as monitoring hunger and satisfaction, eating slowly and mindfully.
While traveling home prepare yourself for your weigh-in and understand no matter the scale number get back on plan right away.
Me here: What I use to advise on the old message boards was before you leave plan out your eating for the week of your return. Have as much of the food in the house as you can. One poster suggested making food ahead of time and freezing it so there would be less work when you get back. Also, get to the grocery store as soon as you can to get your fresh food.
Something to remember: if you have a lot of treats and relax while away from home be prepared for the adjustment back to your everyday diet.
What tips do you have for staying on plan while traveling?
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Post by bbbearsmom on Aug 1, 2020 0:15:53 GMT
I like the idea to write up reminders for you to read while you are away to help you stay in the right mind-set. They can be a plan, sayings, a note to yourself why losing weight/maintaining your goal weight is important to you. If you can take healthy snacks with you. I find it easier to take my own snack bars instead of buying snacks. Prepare to leave food on your plate in a restaurant if the portions are too large.
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Post by cathygeha on Aug 1, 2020 6:15:53 GMT
Tips:
* Hydrate - take a water bottle along to fill
* If going by plane and meal options are available - request a low calorie, diabetic or whatever meal they offer that is closest to the way you eat instead of the standard meals offered to all * Take snacks (check to see what is/isn't allowed on the plane) * Exercise when you can * Think before you eat * Take a way to journal your food and exercise as you would at home * Know where to find "points" information if you use it * Don't let an up on the scale discourage you * Have fun
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Post by luvvinlife on Aug 1, 2020 12:21:51 GMT
Plan for daily exercise
Take usual snacks
Shop for groceries upon arrival
Check menus before selecting restaurants
Plans for hi-calorie meals.
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Post by lani on Aug 1, 2020 15:49:16 GMT
I up my exercise
Have the same healthy breakfast I have at home
Emphasis fruits and vegetables
Stick to only one drink a day
Stick to one dessert a day
Acknowledge that I will gain a couple of pounds - it's worth it to me
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Post by surfgirl on Aug 1, 2020 18:57:52 GMT
You all know I struggle with this when on an overseas assignment because often I'm in a place where I'm working long hours, there isn't a place to work out and/or a safe place to even go walking for fitness, and/or it's challenging to get healthy veg meals. I also just realized reading the above ideas, that I always used the flights as a sort of R&R to rest up and relax before I arrived at my destination and had to hit the ground running. I loved the hot, salted nuts that Delta and United used to serve in Business Class, and the desserts trolly was delightful with all that fruit and cheese! But I need to revamp my mindset on flights and not have the flight itself be the holiday.
Things I DO do that work for me:
As soon as I get to my room, I call housekeeping/room service and have them remove everything from the minibar area, and I find where the nearest store is and stock my room with mineral water, juice, fruit, and sometimes cheese and crackers so I can make fruit/cheese plates for dinner if there's nothing healthy to eat off the menus.
I need to figure out a way to get in my exercise though, and with Covid, I've found some good videos that I could do online in a hotel room with just rubber bands if need be.
When we were in England a couple of summers back, we walked a lot, and we just ate sandwiches on the go for lunch, so our only big meal of the day was dinner and even that wasn't huge most of the time, so I didn't gain during that time. So the daily exercise of walking helped work off any added off plan eats.
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ladymajky
Transcendent Member
220/169/150
Posts: 871 
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Post by ladymajky on Aug 1, 2020 21:24:03 GMT
Me here: What I use to advise on the old message boards was before you leave plan out your eating for the week of your return. Have as much of the food in the house as you can. I always thought this was the best idea. After bbbearsmom, first suggested it, I started doing my return-week planning before I went and it made a huge difference. I didn't necessarily try to have the food in the house, because the perishables would perish. But I made up my shopping list in advance so that I could go to the grocery right away and be sure I got the right stuff even if I was very tired. bbbearsmom, also used to suggest using the return-home travel time as the first day back on track with the eating plan. That way the mind would already be re-attuned to the concept of having to follow a diet plan by the time you got home. Both these ideas made traveling less traumatic to the weight loss journey. During the trip itself, I usually tried to eat the same breakfast I ate at home. There are only so many ways to do eggs, after all. Then lunch and dinner could be devoted to trying the local foods. I did notice that outside the United States you see more thin persons than you do at home. I think they snack less than Americans. Often they seemed to be able to go all the way from lunch to dinner without having a mid-afternoon pick-me-up. Eating like a thin person while traveling means more water and less food. (Not so different from home.) |
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Post by surfgirl on Aug 1, 2020 21:52:09 GMT
I did notice that outside the United States you see more thin persons than you do at home. I think they snack less than Americans. Often they seemed to be able to go all the way from lunch to dinner without having a mid-afternoon pick-me-up. Eating like a thin person while traveling means more water and less food. (Not so different from home.) Yes! I DO think it's the less snacking thing too! My husband works for a small company that, pre-COVID, he said there were people always walking around with one of those HUGE GULP containers of soda, along with bowls of M&Ms, chips, etc. And when I would go to the holiday party, let me tell ya, there were a LOT of guys that should be on WW! Just sloppily fat and out of shape because of the mindless snacking they do M-F. I just don't see that type of mindless snacking happening in other countries to the extent is does here. |
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lizlor
Transcendent Member
Posts: 1,159
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Post by lizlor on Aug 3, 2020 3:35:24 GMT
Great idea to plan on the return week too. I have a two night camping trip coming up and am planning on keeping it simple with most prep done in advance.
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Post by bbbearsmom on Aug 3, 2020 16:16:37 GMT
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